Start off today with max effort front squat. Perform 4 sets of 8 reps.
Rest 5-10 minutes and then perform the following each for time:
10-overhead squats @95/65
10-dumbbell snatch each arm @ 45/25
10- med ball slams (substitute burpees if you do not have a slam ball)
100 double unders (sub 150 single unders if you cannot do double unders)
Rest for 2 minutes and repeat with 8 reps of all exercises and 1oo double unders
Rest for 1 minute and repeat with 6 reps of all exercises and 100 double unders
Good luck! Post results to comments!